This inverted caramel custard dessert is often found on Mexican dessert menus. This recipe is low in calories and fat.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Recipe Summary

30 mins
5 hrs 5 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 325 degrees F. To caramelize sugar: In 8-inch heavy skillet, cook 1/3 cup sugar over medium-high heat until sugar starts to melt, shaking skillet occasionally to heat sugar evenly. Do not stir. Once sugar starts to melt, reduce heat to low. Cook about 5 minutes or until all of the sugar is melted and golden brown, stirring as needed with wooden spoon.

  • Immediately divide caramelized sugar among six 6-ounce custard cups; tilt cups to coat bottoms evenly. Allow to cool slightly.

  • Meanwhile, in medium bowl, combine eggs, evaporated milk, 1/3 cup sugar and vanilla.

  • Place custard cups in 13x9x2-inch baking pan. Divide egg mixture among custard cups. Place baking pan on oven rack. Pour hottest tap water available into baking pan around custard cups to a depth of about 1/2 inch.

  • Bake for 35 to 40 minutes or until knife inserted near center of each flan comes out clean. Remove cups from water. Cool on wire rack. Cover and chill for 4 to 24 hours.

  • To unmold, loosen edges of flans with knife, slipping point between flans and side of custard cups. Invert dessert plate over each flan; turn plate and custard cup over together. Remove cups from flans. Spoon any caramelized sugar that remains in cups on top. If desired, serve with fresh fruit.

Nutrition Facts

202 calories; protein 7g; carbohydrates 28g; fat 7g; saturated fat 3g; cholesterol 123mg; sodium 92mg.

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
This was absolutely fantastic. It tasted just like another recipe that must be three times the calories. I put all the ingredients into the MyFitnessPal app and came up with 198 calories per serving. I could easily get away with less sugar for the caramel and in the mix and cut the calories further. No way did it taste low cal. Will definitely be making again- and soon- since I have a bunch of freshly laid eggs a friend gave me. I poured it all into a small casserole dish and it cooked up just fine. Read More
Rating: 5 stars
Instead of caramelized sugar did a tablespoon of dark Karo in each cup. Also did 4 medium instead of 3 large eggs. Excellent and easy to make. Read More